Tuesday 13 March

Tired.
AM
Spin 30 mins
Stretch/walk 20 mins
PM
Warm-up
Strength: 15 reps in 20 mins of 85% of 1RM Press. I used 115 and worked my
way up.
WOD: 4 rounds of 50 squats and 400m run Time: 17:36
Tired.
jp

Spin and Open 12.3

Did 30 minutes of spinning in AM.

Afternoon at Tac Fit was Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

I got four full rounds and 14 box jumps.  The killer was the push press that really wore me down quickly and ate up the most time.

jp

Two for Tuesday

AM
Spinning on the bike for 40 mins
PM
TacFit
70% of 1RM Deadlift (210#)
2 lifts each minute for 10 minutes
Then
Row 500m all out sprint
Rest 3:30
Four Rounds
Try to stay within 10 seconds of best time.
Best time: 1:41 (1st)
Worst time: 1:56 (4th)
Fail! :)
Lots of stretching (Super Squat)
jp

Thursday & Friday

Thursday

Spin for 45 minutes

Friday

Muted Bench off the floor

5-5-3-3-3-1-1-1-1
Ended with 210.

jp

Wed, Thur, Fri

Wed I did a Bench Press strength workout.

95# 3 reps every 20 seconds for six minutes

Then 5 rounds of 10 GHD and 10 knees to elbows in 4:55

Thur
Spin bike for 40 mins

Fri

10!
205# Deadlifts
hand release push-ups
time: 8:20

Then some Snatch skill work.

jp

Thursday and Friday

I did spinning for 45 mins on Thursday

Friday

5 rounds for time
20 medicine ball sit ups
20 knees to elbows
20 overhead squat with PVC
Time: 17:12

Friday Afternoon
1 hour of Ultimate Frisbee which was a lot of running.

jp

Thurs, Fri and Sat

Thursday
Hit the spinning bike for 45 mins

Friday
On the minute every minute do
3 power cleans 115#
8 box jumps
All rnds as rx.  Usually finished at the 30-32 second mark.  125# may have been a better option, but the weight would have caused a miss eventually.

Sat
Row 5k @ 21:27
jp

Wed and Thur

Abs Wed:
50- Weighted sit-ups (20/14)
25- Toes to bar
50- Weighted sit-ups
25- Knees to elbows
50- Weighted sit-ups
Time: 9ish...  I think?  Maybe 11ish...  Forgot to right it down.


Thurs:
Spinning for 50 mins


jp

Wed Spin

Spinning Class

Stuff...

Friday was the Games Open Workout #4
60 Bar Facing Burpees
30 Overhead Squats (Rx at 135#, but I only had 75#)
10 Muscle-ups
AMRAP 10.
That is right. Ten minutes to get through multiple rounds. Yea, right. :-)
I made it through the burpees and 11 of the Overhead squats. OHS are a
pretty big weakness following the surgery, well all squats are a weakness.

Saturday I went to the other half's gym on a guest pass and did the spinning
class followed by a bit of skill work on hanging cleans

Sunday - mostly rest

Monday - "Randy" - 75 power snatches at 75#
I did it Rx'ed for 8:40ish. Started out the gate too fast/hard and took too
long of breaks to catch my breath.
jp

Wed to Fri

Wed - spinning for 45 mins
Thur - run 2 laps then so 21-15-9 of toes to the bar and weighted burpees, then run 2 laps
   Time: 16:20ish
Fri - 100 each of pulls, push, sit, squat - In the basement had to use some odd things to get pull-ups going between the I-Beam or rings way to low...
   Time: 32ish

Spinning

I did the Tuesday lunch spinning class as well as the 6am Wednesday class.

Burns lots O' Calories. :)

jp